Isithombe: Shutterstock Amaprotheni ajwayele ukubizwa ngokuthi ukudla okwakha umzimba okungasiza inqwaba ngendlela ayithandayo. Kodwa-ke, lezi zinto ezibalulekile zokudla zinezinzuzo eziningi kunokuthola imisipha. Amandla kaphethiloli emzimbeni wethu, akhuthaza inqubo yokwehlisa amafutha futhi ahlinzekele ngokuphelele indlela yokuphila efanelekile.
Isithombe: Shutterstock Nakuba abantu abaningi bezihlanganisa ukudla okunothe ngamaprotheni ngamandla angokomzimba , kuyiqiniso elaziwa kancane ukuthi bayasiza nasekugxiliseni nasekufundeni. Ngakho-ke, uma uhlela ukuthola izandla zakho ama-dumbbell noma ulungiselela isethulo, ingxenye ethile yeprotheyini izokwenzela okuhle kuphela! Futhi ukuze sikwenze uchwepheshe kwezokudla, sibhale phansi amaprotheni ayi-11 anothe ukudla kwabo bobabili abadla imifino nabangewona imifino ... sekuyisikhathi sokuzitika ngempilo!
eyodwa. I-Quinoa
ezimbili. Amantongomane Nembewu
3. Uphizi Oluhlaza
Ezine. Ubisi
5. I-Tofu
6. Ubhontshisi Kanye Nezinhlamvu
7. Amaqanda
8. Isifuba Senkukhu
9. I-shrimp
10. Inhlanzi
ishumi nanye. igalikuni
12. Imibuzo Evame Ukubuzwa
I-Quinoa
Isithombe: Shutterstock Lokhu okusanhlamvu kugcwele izinzuzo. Akukhona nje ukuthi inothile ngamaprotheni kodwa futhi ayinayo i-gluten futhi igcwele amaminerali. I-Quinoa isiza ukugcina amazinga aphansi kashukela egazini futhi ingakwazi thuthukisa imetabolism yakho ! Ngokungafani namaprotheni amaningi, i-Quinoa iyiphrotheni ephelele ekhombisa ukuthi iqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile imizimba yethu engakwazi ukuwenza ngokwawo.
Uma ulwanga lwakho luba nesithukuthezi sokudla i-quinoa, unezinye ezimbalwa ongakhetha kuzo ze-quinoa ngoba kunezinhlobo ezingaphezu kuka-120 ze-quinoa.
Uma ungumuntu osanda kuzalwa emhlabeni we-quinoa, okumhlophe nokuphuzi yizona ezimnene, okokuqala. Emuva kwalokho, okubomvu nokumnyama kuba nokunambitheka okuthe xaxa.
Uma uba umlutha we-quinoa (ngeke simangale) kufanele uqaphele: uhlobo lwakamuva lwe-quinoa luvame ukubamba ukwakheka kwalo kangcono kunelula.
Ithiphu: Yisebenzise kumasaladi noma esikhundleni sokusanhlamvu okujwayelekile, izinketho zinhle!
Amantongomane Nembewu
Isithombe: Shutterstock Uma uyi i-snacker esheshayo …kwenze kube nempilo! Manje ungaqhubeka nokudla amantongomane, wazi ukuthi ufaka amaprotheni emzimbeni wakho. Lawa ma-munchies anempilo yenhliziyo ayakujabulisa umzimba onamandla kanye nokushisa. Ngaphezu kwalokho, zonke zinambitheka ngendlela ehlukile, ngakho ungakhetha ezinhlobonhlobo ezimnandi.
Khetha kulokhu: ama-alimondi, amakinati, imbewu yethanga, imbewu ye-hemp, imbewu kabhekilanga, imbewu ye-chia, imbewu yesesame…uma ungeke ukwazi ukukhetha, yiba KONKE! Ngenkathi sikhuluma ngamantongomane, abantu abaningi bangase bakhohlwe ukhukhunathi omisiwe. Kubalulekile ukwazi ukuthi lolu hlangothi oluqinile lunamafutha amaningi kunamaprotheni.
Ithiphu: Gcina ukudla kwakho kwamantongomane kulinganiselwe, njengoba amaningi enamafutha amaningi.
Uphizi Oluhlaza
Isithombe: Shutterstock Laba buhle obuluhlaza bawumthombo omuhle kakhulu amaprotheni namavithamini . Idlanzana lala phizi lingakunika cishe u-9g wamaprotheni. Ngaphezu kwalokho, zigcwele amavithamini A, K no-C futhi aqukethe amaningi amavithamini kanye ne-fiber . Ngakho-ke, zijikijele ngengxube yakho yezinongo eziyintandokazi noma uzifake ku-gravy omnandi futhi usulungele ukuhamba. Qaphela futhi, ama-peas akugcina ugcwele isikhathi eside.
Ithiphu: Ungajwayeli ukukhipha uphizi oluhlaza kanye ne-fiber, futhi aqukethe i-anti-nutrients ebangela ukuqunjelwa.
Ubisi
Isithombe: Shutterstock Idayari iwumthombo onamandla wamaprotheni! Cabanga ngobisi, iyogathi, ushizi, ibhotela… Yebo, lokho kusho ukuthi, imikhiqizo yobisi efanele iqukethe okubili imithombo yamaprotheni : whey kanye ne-casin. Nakuba i-whey igaywa ngokushesha, i-casein ithatha isikhathi sayo. Iyogathi kanye noshizi kubhekwa njengemithombo yekhwalithi ephezulu yamaprotheni ngoba inawo wonke ama-amino acid abalulekile, imizimba yethu engakwazi ukuyikhiqiza ngokwemvelo.
Ithiphu: Vele ube nesabelo seyogathi yemvelo nsuku zonke ukuze uthole umthamo omuhle wamaprotheni kanye namathumbu anempilo!
I-Tofu
Isithombe: Shutterstock I-Tofu ayilutho ngaphandle kwenguqulo engavamile ye-cottage shizi, kokubili okunokufana okubonakalayo kodwa kunambitheka ngokuhlukile. I-Tofu ilungiswe ngobisi lwe-soy futhi igcwele amaprotheni nama-micronutrients nama-macronutrients. Kuyasiza ekugcineni amathambo namazinyo aqinile enempilo.
Ithiphu: I-tofu ingafakwa esikhundleni senyama kuma-gravies futhi ingajatshulelwa kumasaladi nama-curries.
Ubhontshisi Kanye Nezinhlamvu
Isithombe: Shutterstock I-Rajma, ubhontshisi omhlophe, i-moung, i-dals ... uyisho. Izinhlobo eziningi zikabhontshisi nemifino zinamaphrotheni amaningi ngokuphakwa. Lezi zidumba ezigcwele amaprotheni ziqukethe a amavithamini ahlukahlukene , amaminerali nezinhlanganisela zezitshalo ezinenzuzo. Kunobufakazi obuhle bokuthi zingasiza ekunciphiseni ushukela wegazi, zithuthukise amazinga e-cholesterol futhi zisize ukugcina amathumbu anempilo.
Ithiphu: Inani elifanele likabhontshisi ukuze ube ngosuku inkomishi eyodwa, ngakho qiniseka ukuthi uyayidla idali yakho!
Amaqanda
Isithombe: Shutterstock Amaqanda awumthombo omangalisayo wamaprotheni futhi ungawajabulela ngezindlela eziningi! Ungabafaka ngokungemthetho, bagoqe, noma babhakwe (futhi banambitheka ngokulinganayo kuwo wonke amafomu). Futhi anempilo futhi aphansi ngamakholori kunalokho abantu abaningi abakucabangayo.
Iqanda elilodwa elikhulu liqukethe u-6.28 g weprotheyini, kanti u-3.6 g utholakala kumhlophe kweqanda. Manje lokho kungukudla okwanelisayo kwamaprotheni! Kodwa-ke, kubalulekile ukuqaphela: i-yolk ithwala amafutha amaningi kunamaprotheni futhi ijazi elimhlophe ligcwele amaprotheni! Ngakho-ke, uma usohambweni oluningi, ukususa i-yolk kungaba yisinqumo esihlakaniphile.
Ithiphu: Akukhona nje ukuthi amaqanda ane-calorie ephansi kodwa futhi anezindleko eziphansi, futhi angashaywa ngokushesha nganoma yisiphi isidlo sosuku!
Isifuba Senkukhu
Isithombe: Shutterstock Amabele ezinkukhu ngokungangabazeki athokozelwa yibo bonke abadla inyama ngoba angaxutshwa esaladini noma angafakwa ku-pasta okhilimu futhi angacima kalula ukulangazelela kwakho inyama. Zilayishwe amaprotheni futhi azinayo i-carb! Kulungile, abathanda ukufaneleka ungaphonsa ama-tastebuds akho ekuphakeleni kwamabele enkukhu ngaphandle kwanoma yiliphi icala.
Ithiphu: Nakuba izinkukhu zamabele zingase zithenge ezibizayo njalo, ithanga lenkukhu liyinketho enhle futhi.
I-shrimp
Isithombe: Shutterstock Lo mthombo wamaprotheni ahlanzekile unama-kilojoule aphansi, ama-carbs, namafutha. Futhi ngokungangabazeki iphupho lawo wonke ama-divas okudla. Akuwona nje ama-shrimps amnandi kodwa futhi aqukethe ama-antioxidants afana ne-astaxanthin, enciphisa ukuvuvukala nokulimala kwe-oxidative. Ngaphezu kwalokho, azinawo amafutha noma ama-carbohydrate.
Ithiphu: Ama-shrimp kanye nokunye ukudla kwasolwandle ngokuvamile kunamaprotheni amaningi, ngakho ungathembela kukho ngaso sonke isikhathi.
Inhlanzi
Isithombe: Shutterstock Inani lamaprotheni ezinhlanzini liphezulu kakhulu. Nokho, inani eliqondile leprotheyini enhlanzini lincike ohlotsheni lwezinhlanzi ozikhethayo. Kusayizi wama-ounce angu-3 wezinhlanzi ezivame kakhulu, uzothola phakathi kuka-16 no-26 amagremu wamaprotheni. I-Salmon iyaziwa ngokuba ne-protein ephezulu kakhulu.
Ithiphu: Ukudla izinhlanzi kunezinye izinzuzo. Ukunikezwa okuhle kwezinhlanzi kusiza ukusebenza kobuchopho obunempilo, ukuthuthukiswa kombono kanye nezinzwa ngesikhathi sokukhulelwa.
igalikuni
Isithombe: Shutterstock I-Turkey ingenye yemithombo engcono kakhulu yamaprotheni! Cishe i-100 g yenyama yebele ye-turkey iqukethe ama-29 g amaprotheni. Kuhle kakhulu kubantu abadala njengoba kuvimbela ukuwohloka kwemisipha futhi kukhuthaze ukugcinwa kwemisipha. I-Turkey inhle kakhulu empilweni yenhliziyo futhi ikhuthaza ukusebenza kahle kwenhliziyo. Ihlanganisa futhi i-folate kanye B12 okuyinto enhle ukwakheka nokusebenza kwamangqamuzana abomvu egazi.
Ithiphu: Uma ufuna ukunciphisa amafutha e-turkey, susa isikhumba sayo.
Imibuzo Evame Ukubuzwa
Q. Ingakanani iphrotheni okufanele umuntu ayidle?
KUYA. Isibonelelo sokudla esinconywayo (i-RDA) samaprotheni singamagremu angu-0.8 weprotheyini ngekhilogremu ngayinye yesisindo somzimba. I-RDA inani lesakhamzimba esidingayo ukuze uhlangabezane nezidingo zakho eziyisisekelo zokudla okunomsoco. Ngomqondo othile, inani elincane olidingayo ukuze uhlale unempilo. Kubantu abakhuthele, i-RDA ingamaphesenti angu-10 okudla kwamaprotheni engqikithini yokusebenzisa kwabo ikhalori.Q. Ingabe imithombo yemvelo yamaprotheni ingcono kunemithombo yokwenziwa yamaprotheni?
KUYA. Nakuba lona kuwumbuzo ovamile, impendulo ibilokhu injalo. Akunakwenzeka ukusho ukuthi iyiphi engcono yokubhuqa. Yomibili imithombo iqukethe ama-amino acid, asiza ukwakha umzimba. Kodwa-ke, ngokuphathelene nokulula, iphrotheni ye-whey ibhekwa njengengcono! Njengoba ayidingi ukugaya okuningi futhi isebenza njengomthombo osheshayo wamandla.Funda futhi: Ukudla Okuphezulu Kwe-Vitamin B12 Kwabadla Imifino
